Close Grip Barbell Bench Press

Published by ROVFIT

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Target Muscles

Basic Muscle Groups
Triceps (Main Target)
Chest (Main Target)

Advanced Muscle Groups
Short-head (Main Target)
Upper-head (Main Target)
Lower-head (Main Target)
Medial-head
Long-head

Difficulty

Intermediate

Steps

Lie on a flat bench with your feet flat on the floor and your back pressed against the bench.
Grasp the barbell with a shoulder-width grip or slightly narrower, palms facing away from you.
Unrack the barbell and hold it directly over your chest with your arms extended.
Inhale and lower the barbell to your lower chest, keeping your elbows close to your body.
Pause briefly, then exhale and push the barbell back up to the starting position.
Repeat for the desired number of repetitions.

Benefits